Totals for 2012

Totals for the year

Road/trail running: 526.02km
Treadmill running: 253.76km
Total running: 779.78km

Road biking: 1,872.57km
Mountain biking: 23.86km
Gym biking: 119.19km
Turbo trainer: 124.68km
Total bike: 2,140.3km

Pool swimming: 95.33km
Open water swimming: 6.78km
Total swimming: 102.11km

Last run of the year - Whitehills

6.5km at 5'53" moving speed...and ran up all the hills for a change.

Catching up

22/12/12: 3km on treadmill 23/12/12: 6 km at Whitehills (on ice) 24/12/12: Biking on ice - 48.5km (slow) (broke Garmin 910 in a fall!) 27/12/12: 7km in various sections on treadmill 28/12/12: 2km swimming in c. 45 minutes

5km treadmill PB

24'24" - 4'52"/km, started at 12.1km/hr, moved up to around 13.5 at the end

Tempo swim

1.2km in 24 minutes - taking me past the 100km for the year.

Sunday on ice

6.05km on a very icy Whitehills, so very slow. But now passed 750km for the year running!

Treadmill run - attempting 10km at 5'/km

8km on the treadmill. First 6km at 5'/km, then it all went slower

Sneaky lunchtime run

A few km around Westhill on a cold lunchtime. 5.47km at 5'08/km

Frosty around Cambridge

Cold and crispy - minus 3 degrees around Cambridge. Up to the river, and then back to the Gonville Hotel by Kelsey Kerridge. Hardly any elevation changes! 7.46km at 5'15"/km moving pace

Gym and then Whitehills

Into the gym: 2km on the treadmill at 5'13"/km, then a 1km tempo swim in 20'40". Then 500 more meters, alternating breastroke and crawl, apparently in 10'21" (which I don't really believe). then took Minnie to a snowy Whitehills, where I ran/walked 3.57km at 6'15" average moving pace

Snowy bike ride

Just under 30km (by 20m), at 22km/hr, held back a bit by snow and wind. Standing snow on higher roads made for caution, otherwise ok. Snow showers stinging the eyes made for a repeat of the Applecross experience

Gym session

2km on the treadmill in 10'52", then 1km in the pool in 19'26". Felt fishy

Gym session

2km on the treadmill at 12km/hr (no incline, hips still sore). 5km on the static bike, but I'm not counting that. Then 1km tempo swim at a whisker over 20 minutes, and then 500 alternating breaststroke and crawl, trying to go long on the crawl). Ok.

Longish slowish Saturday ride

50.13km at moving average of 23.8km/hr. Ok, but never felt fast. Cold towards the end as the sun set. Started and finished in Inverurie.

Weekend biking

Two rides: 1 around Milltimber and into town - 24.5km at 26.8km/hr, then into Aberdeen - 28km at 26.4km/hr

Swimming

1km on Thursday evening, with no timing device. Then 2.5km on Friday morning: 1km in 19'49", then 500m breaststroke, then another 1km crawl in 21' and change.

Treadmill

First run in November - a month so far troubled with cold and flu - was 5km in fits and starts on the treadmill. Average moving pace alleged 5'35", but felt pretty bad. Hip trouble too - Hip Bursitis?

Bike ride - 54km

54.4km at 24.2 km/hr, around Insch, Auchleven, Keig, Bridge of Alford and home. Felt appallingly weak!

Morning in Glasgow

6.4km at 5'35" moving intended as a long and slow

Loosener around Glasgow, and October totals

A final 2.16km around Glasgow for 31st October. Slow and loose. Totals for October: Running: 62.74km (made it by 240m) Biking: 146.5km (vs 162.5 target - 16km behind) Swimming: 6km (2.33 behind)

5km tempo run - treadmill

In 24'55" - 4'59" if the Garmin is to be believed...

2km tempo swim

2km in the pool. Felt ok to start but slowed down...44'03"

Cycle into Aberdeen plus Whitehills plod

The trip into Aberdeen was bizarrely only 29.29km (average speed 26.1km/hr). Usual route, so don't know where a km has gone. Then to Whitehills for a sluggardly plod and one long wait for Minnie. Average moving speed 7'02"/km) over 5.80km

Gym session and then outside the next day

Friday: 2 treadmill runs, 5km at c. 11.5km/hr - 5'24/km, and then 4km at 10km/hr - 6'/km




Saturday: A run around the garage: 6.38km, at 5'29" average (5'19" running pace). Very heavy legs, but then I did do 9km yesterday and have had a cold for two weeks. Then 1km in the pool: 21'55" - not very powerful, but reasonably fishlike

Islington

5km around Islington at 5'16"/km. Felt pretty good, despite the dregs of a cold and a gruelling weekend's drinking. Partly running off the adrenalin of a cancelled flight home, though

Yarmouth - Thorley and causeway

A bit of a slog to the causeway: 7.26km at 5'22"/km (5'14" moving pace). Felt heavy, due to impending/exiting cold

5km on the treadmill

Going down with a cold. 5km on the treadmill, in two bursts: 2km at 5'00"/km, 3km at 5'30"/km Horrible

Two swims

The first 1km tempo, in 20'11" which was fine (although wearing a trisuit, so slippery). The a 500m cool down, breaststroke and crawl, in 10'53"

Slow bike ride

What seemed to be a very slow ride on a cool still night. Average moving speed 24.1km over 32.24km - reasonably hilly - 380 m up and down

Slow swim

1500m in the pool. Didn't feel fishlike at all, and 2'08 per 100m Ugh

10km sort of tempo

10.01 km in 52'45" - around the Pitmunie loop anticlockwise, then along to Home Farm, rickety bridge and home (with a few hundred yards up the road to make the distance. 5'16" per km, which with the climb at kilometre 2 was pretty pleasing. Tight right hip flexor still, though.

Slow long bike ride to Insch

Long slow ride, recovering from Angela and Andy's wedding excesses, so no surprise when I ran out of energy after about 1 1/2 hours. 53.6km at 23.3km/hr (2 hours 17). Routing to Chapel of Garioch, Oyne, Insch, Auchleven, Oyne, towards Inverurie, back to Chapel and then down to Burnhervie and home. Beautiful day, although some breeze may have slowed the Oyne to Insch leg.

Pitmunie loop running

Clockwise around. 7.06km at 5'03" Nice calm, cool evening, but still a twingy hip

Two rides

13.55km around the time trial loop anti clockwise in 28'13" at 28.8km/hr (windy?) Then 17.83 at 23.3km/hr (up the glen, then up to Pitmunie, past max's and home Cold and dark by the end...

September and year to date cumulative distances

September:
Running: 62.5km (on target)
Swimming: 8,295m (on target)
Bike: 141.98km (25km short)


Year to date:

Swimming: 80.11km (vs 75km target)
Biking: 1758km (vs 1500km target)
Running: 631.3km (vs 562.5 target)

Slow bike ride

11.42km at 25.7km/hr, to Tillyfourie and back. Not much in legs after yesterday, and slightly stiff hip flexors

Catching up in the gym

To the gym: 2km tempo swim in the pool, 41'31" for 2,000m Then 500m breaststroke in 13'05" Then to the treadmill to run: 7km (broken into 2km and 5km), at a pace of 5'00" Then stretching, then 1km slower at around 11.5km/hr Then back to the pool for a nice and relaxed 1,000m in 20'28". Felt nice and easy, that one. So totals back on track: Running 62.5km Swimming: 8,295m And catching up on the bike tomorrow.

Nice 10k around Hareid, Norway, plus distance so far in September

10.1 km with Mike in around 57 minutes (faster moving speed, details to come). Trying to be steadyish, but a little fast in the middle and towards the end. Cumulative distance for September now: Swim: 4.795km (needing 3.5km to get back on target for the month) Run: 54.5 (8km required to get on track) Bike: 130.56 (needing 36.61km, I think) Better cycle to the gym and swim a lot. And then run too!

Bike outing, following return from Durham

Out on the bike for a 6.8km warmup at 26.3kph and then 13.52km at 28.8kph on the Kemnay TT loop

Rather lazy swim

795 m in a 15m pool in the hotel in Durham. No great commitment to the session, hence the wimping out and funny distance.

Tananger Ring - 6km in Norway

Around the Tananger Ring near Stavanger: 6km in 31'20", which would have been even quicker if we hadn't got stuck in the harbour. First five km at 5'06" and ankle and hip flexor ugly at the end! Running with Mike - and the first time i wasn't comfortably able to keep up.

Pool swim - 2,000m

2,000m freestyle in 41'45", and then another loosening up 100m of breaststroke at no speed at all. Tempo was ok

Mid September distances

Up to and including September 16th Swimming: 2000m - behind Running: 38.41km - ahead Bike: 110.24km - ahead

Three Peaks - with no-one else

Cycled into Inverurie - 13.2km, 30'14" at 26.2km/hr. Arrived late (0938), nobody there so waited until 0945, and then set off. Then around Chapel of Garioch, down to Burnhervie and back to Monymusk and around the Pitmunie loop - 28.03km, 1hr15'58", average speed 22.2km/hr Absolutely nothing in my legs (I blame the Prosecco accident).

Cycle into Aberdeen

to collect the car, left on Queens Road. 30.51km, 1hr2'46" - average speed 29.2km/hr - very nice!

Pitmunie loop

7.08km at tempo pace - 36'35" - 5'10"/km. Nice run, but 13 seconds slower than last time.

On the beach

4.13km in 37 minutes! Lots of stopping to shout at Minnie, plus hard into the wind on sand (easier coming back)

Post cocktail party bike ride

38.5 km after a gruelling cocktail based evening at the Lysockis. Average speed 26.1km/hr - on the old bike. ok but not too much in my legs...

Back in the swim

2,000m in the pool. First 1,5000 metres reasonably continuous - then intervals, 1 fast, 1 slow breaststroke, 1 slow crawl times 7

Embankment run

7.79km at 5'28" (5'21" moving) with Mike, on a beautiful summer morning around the Embankment

Heritage weekend with the Mervs

Saturday: 10.12km at 5'58/km with Merv Sunday: 9.29km with Merv and Slash - 6'31" moving Both on the heritage tour plus Clissold reservoir 1

August totals

Running: 62.61km (110m over!) Swimming: 7.59km (743m short) Biking: 248.83km (82.16km over) Year to date: Swimming: 71.453km (target 66.67km) Biking: 1,622km (target 1,333.3km) Running: 568.88km (target 500km) Still well ahead on all measures...

Cool evening at Whitehills with Minnie

7.77km at 5'40" moving speed, with some hiati for the dog!

August running to 28th

Running: 54.84km so far in August as of 28th August 7.66km to do to get to the target...

Running loop around Pitmunie, clockwise

A clockwise loop, at a good pace - 7.22km at 5'03" - although it was around 5'20" to Ardneidly and then the rest gained on the downhill home.

Three Peaks training again

About 1,500m in the pool, over maybe 50 minutes, but also with lots of sculling and messing about with paddles. Hard, but slow

Year to date swimming

Immediately post Aberfeldy, total annual swimming total is 72.0km

Walking the dog

To Whitehills with Minnie for the usual run. 6.54km at 5'46"/km (5'25" moving pace), and felt pretty good in the legs today.

Cycle to work and then home

20.17km in 47'35" on the way to work, via Castle Fraser. Not trying at all hard (legs still tired from Saturday), so average speed 25.4km/hr (max HR 153, average 137). Carrying backpack too, which costs something Better on the way home, as more downhill.20.12km on the way home, at 27.6km/hr

Post Aberfeldy totals

Totals for August post-Aberfeldy: Bike: 222.80km (miles ahead) Run: 43.08km (on track) Swim: 5.99km (all open water - still more to do for the month)

Aberfeldy race day

Some funnies on distance on the big day: Swim: 2km (officially 1.9km), in 38'37" - very pleasing, in combat conditions, and a very chilly Loch Tay (12 deg C). Employed what can only politely be called autonomous heating in the loch - highly recommended!

Weather ok, but a bit of rain whilst swimming, so damp cycling gear. A quick gel in T1, then another on the bike as it was rubbing my leg. T1 about 5 minutes

Bike: 90.87km (officially 90km) in 3 hours 23'01" - average speed a very pleasing 26.9, especially with around 800m of ascent. Loved loved loved the ride down from the summit to Aberfeldy, watching the average speed recover everything I'd lost on the climb from Loch Rannoch. On the bike, drank two bottles of energy drink, ate half a banana and took on another water which I didn't touch, plus a total of 4 or five energy gels.

T2 - nicely organised with a handler to take the bike away. Time for a big swig of energy drink, and a quick gel. By the end of the bike leg, the sun was well out, and warming up. T2 around 3 1/2 minutes.

Run: 20.16km (officially 21.1km) in 2hr13'36"- average speed 6'38"/km with the first 2 km running at sub 6 minute kms, then run/walk/run, with lots of internal bargaining (you can walk up this bit if you run down the far side, or walk 50m then run 200m). Lots of aid stations, where I took on water and small amounts of energy drinks, and ate three gels en route.

Total time 6 hours 24' 20 seconds, 241st out of around 280, and 16th supervet out of 21. But comfortably beat my target of 412 minutes - mostly due to a better run than expected, although the bike beat my target by 7 minutes too.

Cycle loop

Went out on the time trial loop, for a spin to check the new saddle settings. 14.16km at 30.5km.hr - without really pushing, so pleased with that.

Tapering for Aberfeldy

Since the last Knockburn swim, I've had 7km on the treadmill in the gym (2km warming up, 5km in sort-of intervals), plus a scenic jog around Cambridge (first 5km with Judith and slow, last 1.73km at 5'07'ish, but it felt like I was only going at 5'30" pace, so pleased with that. Then 14.16km around the time trial loop on the new bike with tri bars now fitted. Not as fast as last time, but HR average 148 not 158, and didn't feel like I was trying as hard (and was a bit windier), so pleased with that too. Totals for August pre-Aberfeldy: Bike: 117.77km (ahead) Run: 22.92km (behind, but not for long!) Swim: 3.99km (both open water in Knockburn)(on target)

Knockburn again

Back to Knockburn for 1.86km in 2 1/2 laps, taking 43'03 (intriguingly 41'46" moving time, which is a bit more encouraging) Hopefully adrenalin on race day will speed things along. And must must must remember vaseline next time. Sore next again (front this time)

Warm up run

10 minutes on the treadmill, at inclines up to 6.4%, at 12.5km/hr to 12km/hr. U've been slacking on hills, it seems. 2.1km total distance

Longish, hillyish bike

70km - Lord's Throat, Keig, Bridge of Alford, Mossat, Kildrummy, Glenkindie, Muir of Fowlis, Tough, Cluny, home. 1,100m of ascent, average speed 26.2km/hr (26.5km/hr moving). Quite pleasing, and the gels and fluids worked well. Good practice for Aberfeldy

Run and bike

A rare sunny day, so went for a 5km run at lunchtime (getting slightly lost in the woods), but still 26'18", and average moving pace of 5'12". Then a hilly bike ride in the evening: 33.5km at 27.0km/hr, with 420m of elevation. Best hilly ride, I think.

Knockburn for the first time this year

Full of weed, but warm enough. 2.13km in 52'56" - 24'53"/km. Projected 1,900m in Loch Tay: 47'17". Rubbish, should be much quicker. Tempting to blame weed and not trying hard enough

Cumulative distances - end July

Swim = 13500m (miles ahead of 8333m target) Bike = 190.74km (166.67km target) Run = 80.8km (62.5km target) Comfortably ahead for the month.
7/12 of a year in: 64.2253.863km swimming (6.5km ahead of 58.33 target), 1367.3km bike (206km ahead of 1166.67 target) and 506.18km (68.8 ahead of 437.5 target). Even more ripper!

Brick session

Warm up circuit around Pitmunie - 7.19km at 27.3km/hr
Then the time trial circuit: 14.16km at 31.1km/hr (Yay - above 31.1 km/hr)
Brick run: 2.01km in 10'45" - 5'21"/km
Total distances for July:
Bike: 196.74km (vs 167km target)
Run: 80.79 (vs 62.5km target)
Swim: 13.1km (vs 8.33km target)

Treadmill half marathon

In the gym, at a 1 degree incline, started at a steady 11km.hr, averaged 5'31"/km moving speed and held it pretty much there. Convinced myself that I've got a half marathon in my legs.

Back home, back on the new bike

A quicker ride on the new bike, averaging 27.3k/hr for 35.35km and 298m of elevation gain. Average speed getting towards the old bike, and still need to move the saddle back and up a bit. And get aero bars

Slow kilo - trying to go long

Flaky recording by watch - looks like 94 lengths - 1128 m in 23'40" - average pace 2'06/100m

Update: Tuesday-Thursday morning

Tuesday: nothing
Wednesday: 5.01km at 5'53" (5'35" moving) with Philip in the morning Afternoon: "fast" kilometre in the pool: 20'36"
Thursday morning: team run, 5.54km at 5'56" moving.
Cumulative distances for July so far: Bike: 140.04km (vs 167km target) Run: 57.68km (vs 62.5km target) Swim: 12km (vs 8.33km target)

Slow in the pool

After 6km walking in the hills this morning, a very slow feeling 1km in the pool. In two sections: 10'46" and 11'35"

2km in the pool

Knocked out 2km in the pool. The first in 21'05" and the second in 22'09"

Slow local jog

5km in 33 minutes, then the last 1/2 km walking home

Fast kilo

1km fast in the pool - 20'09'

Le Mont Ventoux, from Sault, and back

53km up and down Mont Ventoux, on a lovely, not too hot, sunny, not too windy day. Hired a bike from Albion Cycles in Sault (a Giant Defy with a triple ring - thank goodness), and attached my own pedals. Bought two water bottles and was wearing my UnderArmour top and Brunello di Montalcino top (and wiggle shorts). Water bottles had one

sachet of energy drink, and one with hydration tablets. Set out from Sault - first couple of km are downhill, before starting the climb through the lavender fields. Nice and steady, although was on the smallest chainring in no time. After maybe 10km, the gradient eased, and the easier spinning started, with some faster work above the lavender. Surprisingly quickly, the Chalet Reynard appeared, and time for a break. First 20km in about 80 minutes - average 15km/hr and heart rate at around 150 most of the time. For future reference - very patchy phone signal at the Chalet. After 40 minutes, set out for the top. First climb out of the Chalet was tough, before easing a bit, and then firming up again and getting very steep towards the top. There were 4 different photographers, each of whom took one or more photos, and then slipped a card into your pocket with their web address. One or two gave a cheering word, and one a little push after feeling that my rhythm change had cost me time. Didn't stop for the Tommy Simpson memorial, which is really quite near the top - in the last km I think - as I didn't want to stop. Around here the Broke car went past cheering wildly, which gave me a boost. The last hairpin onto the summit was hard, but nobody's going to stop there, and then you're on the summit plateau, with the biggest pick and mix sweetshop you've ever seen. Hit maximum heart rate of 172 on this corner. Took a few minutes to get my breath back, and found the intermediate climb time, set from Albion Cycles, was 2 hours and 51 seconds! The turned around and kicked out for the downhill. The first section, to the Chalet, was fantastic, with great views and lots of visibility on what was coming up. The only problem was slow down-going cars which wouldn't let you overtake. After the Chalet, the road had ups as well as downs, but great fun on the straights, and changing down a couple of gears into the hairpins to accelerate out. At least one car pulled over to let me past - epic! All too soon, you're back in the lavender, and then it's the last 2km, climbing back through Sault to the shop. Weary legs at this stage, and the total time was 2hr42'58", at an average moving speed of 19.8km/hr. Would have been 20, had there not been traffic in the way on the descent! Fantastic experience - tiring but not ridiculous - so no more fear of climbs for me!

Catch up, Tuesday and Thursday

There was a lunchtime swim on Tuesday: 1.008km in 22'28". Then wednesday off. Thursday, double length swim: 2.016km in 42'18". First km in less than 21'. Tomorrow: Le Mont Ventoux! (from Sault - wimp's route)

Holiday - first days

Started well, with a run (got a bit lost) and a swim: Run: 6.59km at 5'28" Swim 1,008m in 22'45" (12 m pool) That was Sunday. Monday: swim only, 1,008m in 22'18" Tuesday morning: 5.01km with Judith, Natasha and Philip at 5'57" moving (with some dawdling)

30.8 km on the new bike

I think my tyre pressures are too low, as it's still slow. But hilly ish

Static bike warmup

Slightly over 5km in 10 minutes with random gradients, and trying to keep the cadence over 90

Treadmill warmup

2.03km at 12km/hr with gradients up to 3.6% Some way to start the day

Sneaky lunchtime run

10km on the treadmill at 5'08"/km according to the Garmin. Slightly less kind according to the treadmill, which had the run as 10km at about 5'22"

First ride on new bike

45.05km at 24.8km/hr on the new (Giant TCR 2) bike. Saddle needs to go up a bit and forward a bit, I think, and not much in the legs today, so not quick.

2,00m in the pool

Lovely long strokes to start with - count around 16, but went up over 20 by the 1km mark and stayed there. First km was 20'05", total time 41'37", so the moral is to keep long!

Ulsteinvik again

Nice tempo run of 10.13km at 5'24" in Ulsteinvik. Probably 17 degrees,flat calm - nice! Last km was fast!

July starts

with 7.33km at a moving pace of 6'33"/km along the Bennachie Turnpike Trail on a muddy and rainy day with Minnie (who is to blame for some of the interruptions). Very slow, no energy following yesterday

June distances and half year check

Swim = 8500m (8333m target) Bike = 211.22km (166.67km target) Run = 88.23km (62.5km target) Comfortably ahead for the month. Half a year in: 50.725 km swimming (ahead), 1176.5km bike (ahead) and 425.48km (ahead). Ripper!

Finally some ok weather

First just over 2km in the pool. Probably 2.05, maybe 2.1km, at 2.06minutes/100km. Then the bike, 41.58km at an average speed of 26.3kph - not bad given hilly and windy. Pleased with that

Wet at Whitehills

A waddle around Whitehills with Minnie on a murky misty evening. 8.46km at a moving pace of 5'46" No bounce in my bungee

In London - 2 parks

Staying in Victoria, so up to St James and then Green Park. 6.24km at 5'30" overall (5'24" moving). Felt ok

Up and down the glen

Mostly walked up the glen, and then ran down - about 3km at about 5'00" per km

Gym triathlon

Went for an Olympic distance triathlon in the gym today: 1,500m in the pool: 30'41" Then 40 km on the static bike: 1hr15'43" Then 10 km on the treadmill: 53'38" (although the treadmill thought it was only 9.8km) The run was great: first half at 11km/hr, then slowly increased to 11.5km/hr by the end

Distances in June so far

Running: 60.53km (monthly target: 62.5) Swimming 4950m (monthly target: 8,333) Biking: 129.64km (monthly target: 166.67)

Some treadmill time, and then Westhill

Wednesday - 1km warmup at 12km/hr, then 2.38km of gradient intervals with Lyn at 11.5-12km/hr, level 10 (up to 7.8 degrees) for 12 minutes. Average speed 5'02"/km Thursday, inaugural lunchtime run - 6.48km at 5'10" Total then: 9.86 km since yesterday

1500m swim and then the gym

1,500 m in the pool, split into 1,000 (or 1,050m)in 20'29" and then 500m in 10'21". Should/could have been faster. Then a gym session including 10 minutes on the static bike at level 15, covering 5 km.

Climbing practice

To Banchory with the bike in the boot, to cycle up the easy side of the Cairn O'Mount. Apart from a very steep section just after the AA phone box, it was just a grind up, mostly in the saddle, with the 20km to the summit in around 1hr10'. Came back quicker (and shorter, channelling the Knockburn tri route) and averaged 22.8km/hr moving, with 993 metres of ascent. Then a 6.02km run with Minnie at Whitehills with a moving speed of 5'43"/km (but actually 6'24" all up). Then a serious snooze on the sofa at home!

Gym friday

Speed intervals on the treadmill - 12km/hr baseline, with 14.5km/hr, 15km/hr and the last mite at 15.5km/hr. One recovery interval at 12.5km/hr not a success! Then just over an hour on the turbo - 22.77km in 62'10" - 22km/hr.

Around Newham

Around Newham, at 5'35"/km moving (5'43"/km total) on a flat course around the Excel Centre

Tempo run

13th June - 6.42 km run around Billund - a decent tempo run at 5'11"/km Flat as a pancake, which was nice, and sunny and warm

Weekend away

Felt very tired all week, so did nothing from Tuesday's session with Lyn until Saturday afternoon. Saturday was 20km on the static bike in the Missoni in Edinburgh, and then 5km on their treadmill (very slow - still not much in legs).

3425 metre swim in 1hr15'33" Had to be 25m more or less, but not sure which!

Long and slow Whitehills to Paradise

A 75 minute Zone 2 was required: so Whitehills to Paradise - long and slow. 12.09km at 5'46" moving pace (6'15" average, with one 5 minutes break for Minnie to reappear)

Year to date cumulative distances

Swimming: 42.225km (pro rates to 101.34km) Bike: 965.3km (pro rates to 2,316.7km) Running: 337.15km (pro rates to 809km) So ahead on all counts. Expect to gain on the swimming and biking in the summer, with running to catch up in autumn/winter

May totals

Running: 65.19km Biking: 289.97km (dominated by the Isle of Wight Randonnee and the Aberfeldy look see Swimming: 8.55km of which 800m was in open water Targets 62.5, 167.67 and 8.33 - so all good for May (and excellent on the bike)

Saturday brick

41.63km on the bike at 25.3km/hr (25.7km/hr moving pace), and reasonably hilly with 519m of ascent (trying to be hillier - via Chapel of Garioch). 2 category 5 climbs - one up to C of G, and then one past the Bennachie centre. Then 4.19km at 5'41"/km (5'36" moving pace) running. Ok but for the stumble and grazed knee

Pitmunie loop

Not much going on, legs felt heavy, but still knocked out 7.13km at 5'15"/km

Gym trip

2.05km in the pool and 1km on the treadmill. Slowly.

What a weekend!

Blazing hot weather - 25 degrees plus, and a rehearsal for the Aberfeldy bike, (plus an additional leg from Aberfeldy back to Kenmore). 100.2 km at an average moving speed of 23.4km/hr. Could have been quicker as the back half of the loch leg, and quite a bit after that was holding back to keep Mike in view. Realistic target for race day: 25-27.5km/hr Then a short swim with the seals in Newburgh, just 800m, but first open water of the year.

May status check

Running in May so far: 57.05km Biking in May so far: 189.76km Swimming in May so far: 5.7 km Monthly targets: 62.5km, 166.67km and 8.33km - so more swimming to do.

Gym session

2km on the treadmill warming up 5km on the treadmill trying and failing to do intervals Then 1,500m in the pool. None of it fast or good.

Gym brick

40 minutes on the spin bike - 18.8km, 20 minutes on the treadmill at 12.0km/hr, improving to 12.5km/hr by the end - total distance 4.12km

Swim training

1.5 km over the hour with the three peakers. Felt very unfishy today - don't know why...

First day of programmed training for Aberfeldy: brick

2hr19'12" on the bike, covering 63.84km at an average speed of 27.5km/hr Then 25'44" covering 4.36km at 5'54"/km running (down to rickety bridge, back via home farm lane and through the village

Whitehills

Very slow, starting with the uphill, and some waiting for horses - 7.4km at 6'08". 5'52" moving pace

Back in the gym after a long time

2 km warm up on the treadmill at 12km/hr, then 1 hour in the pool, covering 108 lengths, or 2.7 km. Definitely slowing towards the end, but giving some swim mileage bad to the cosmos

Around the Alster

In Hamburg - 10.82 km in just over 1 hour, at 5'40"/km (5'33" moving pace), with Mike. Comfortable.

London visit

8.08km on the Heritage tour from Thornhill, via Singer to Clissold Park. Speed lap of Clissold Park, and then back via Leconfield and Canonbury Square. Sunny and fine (but still not quick)

Hamburg run

5.03 km at 6'06" moving pace, sluggish along the waterfront in Hamburg, including 2 climbs up the 5 sets of stairs on a building

Isle of Wight Randonnee

A cold and initially wet day, and the clockwise route. So drizzly from around Porchfield to probably Bembridge, by which time it had stopped raining and was just cloudy. Total expired time: 5hr45, clock time 5hr3 (due to stoppages for two punctures,and a third along the railway path which I didn't repair), and rolling time 4hr50'40" for an average moving speed of 22.1km/hr. I went a little adrift south of Ryde, so my total distance was 107.1 km. Lots of outages from the HR monitor, so the official average HR was 130, but I'm guessing that 140 was probably closer. Long day in the saddle.

Isle of Wight

6.1 km along the railway path, in 5'17". Intended as a loosener before tomorrow's 100km randonnee

Warm up before gym

2.15km in 10'4" - 4'48"/km, and felt ok despite legs being cooked form Monday's session

Gym session

Tough session with Lyn. Particularly enjoyed the dangly jackknife thingy. 12 minute running trial: 2.68km, average speed 4'29" Then 2 km in the pool (actually 2.05km) in 45'10" (2'12" per 100m) Total April distances now: Running: 75.36km Swimming: 10.175km Biking: 183.60km

April cumulatives

Running: 72.69km (vs 62.5 target) Biking: 183.60 km (vs 166.67 target) Swimming: 8.125 km (vs 8.33 target) Comfortably ahead on all measures now, and a big cycling month to come with 2 100km rides.

Walking the dog

7.04km around Bennachie, with 280m of up and down, at an average moving pace of 6'17"/km (although overall speed was 6'54" due to lots to stops/walking). Empty legs after yesterday's exertions.

Big Saturday

Well. Big day. First a cycle into Aberdeen to collect the car. Slightly further and slightly slower than last time, which may be due the rucksack, or losing a light and having to stop, or less helpful wind direction. 31.21 km at 27.6km/hr Then a 2 km run on the treadmill at 11km/hr (a couple of short intervals at 12km/hr), total time 10'40" Then a 1.05 km swim using the Garmin - which counted pretty well - in 21'24" - 20'23" per km - slower than I'd like, but not really killing myself Then a trip to Aboyne to collect Meriel, with time for a cycle from the gliding club to Ballater and back: 28.67km in 1hr1'50" at an average speed of 27.8km/hr. Felt good to be quick - although flattish - and into a headwind from the Northeast on the way back to Aboyne. Total bike kilometrage: 59.88km today (plus more than 50 last Sunday - 110km for the week!)

Ulsteinvik

A three day, two night visit to Ulsteinvik allowed time for a 5km and a 10km run. Neither was fast. 5.14km at 5'29/km and 10.15 at 6'04"/km (although the average moving pace on the longer run was exactly 6'/km Both with Mike, the second one handicapped by the previous day's exercise and the previous night's drinking

52km on the bike - no real wind, cool

Cold feet by the end - but wasn't wearing booties so my own fault. 52 km at 25.5km/hr around the county. Down to Cluny, to Souter's Cottage, along the A944 to Sauchen, and then right up the hill at Mains of Linton, then left back to the A944 at Ruth's farm, then Dunecht, Echt, Garlogie, Westhill, Mason Lodge, Lyne of Skene, Dunecht, Castle Fraser, Cluny and home. No beans left after about 30km - couldn't push the HR above about 135 for the last 20km. Must have been yesterday in the gym that did it.

Gym session

2 km warm up run at around 11km/hr 5km tempo run at 12.1 - 12.0 km/hr Then around 1km in the pool, although some ambiguity from the new watch!

Treadmill run, but cold developing

5km in 26'46" - 5'20"/km - but felt horrid as a cold developing

Cycled to and from Pilates in Kemnay

Nice fast cycle, 10.1 km at 28/5km/hr on the way there; 7.62km at 26.7km/hr on the way home (colder, getting dark, more climbing). 17.72km in total

Three Peaks swimming

2 km with various gaffing about with fins and paddles. Really tired inner thighs and shoulders afterwards. About 50 minutes - but who's counting?

First quarter - cumulative distances

Swimming: 25.55km (0.55km ahead of 25km for quarter)

Bike: 491.73km (8.27km behind 500km for quarter)

Running: 199.27 (11.77km ahead of 187.5km for quarter)

Clunky in the gym

2 km warming up at around 11.5/12 km/hr, then some abs work, then another 1 km on the treadmill at around 11k/hr. Nothing in my legs after a boozy friday night and then the biking yesterday.


Finished off with 1km in the pool, reasonably long strokes, but slow at more than 22 minutes.

Cycle into Aberdeen

Slightly downhill one way trip into Aberdeen to collect the car. Despite a brewing hangover, still managed 28.2km/hr.

Only a total of 45m descent in total, so have to assume what felt like a cross wind was actually at least partly a tail wind.

The Comerford gym triathlon

1 km rowing (level 6), 2 km on the spin bike (level 13) and 1 km running.

Times: 3'53", 4'20" and 4'47" - grand total exactly 13 minutes

Then 1 km in the pool in 20'54"

Miserable, wet and cold bike ride

Abandoned after 11km and came home - 21.33km in total at 26.0km/hr - which was ok since heart rate was not too high.

Added a new city - Southampton

Went for 7.74km around Southampton, with Mike. Included Ocean village and the Itchen bridge twice. Nice evening, quite quick - 5'13"/km

Repaid 2km swimming to the cosmos

2km in 40'58", the first in 20'9", the second in 20'49".

Week in Devon

Three runs, 9.59, 7.17 and 5.01 km plus the earlier 2.79 in Bath - so total for April so far: 24.56km, at various paces depending on terrain and company- the good ones at 5'27" ish

Up to the seminary

Up the hill from Allen's Cottage to the Priory Park RC college (v steep) and then a lap or two of the fishpond. 2.8km total, and slowly!

Trying to level with the cosmos

I'm a few km behind swimming and biking this month, so in a bid to catch up, I knocked off 20km in 36'31" in the gym (level 13 random programme) and then 1 km in21'15" in the pool (not really happening)

First BST bike ride

A lovely evening, so 36.73km, in 1hr20.01. Craigearn, Dunecht, Lynn of Skene, Kintore, Kemnay and home.

Average speed 27.5km/hr - not bad for the distance, and at least I kept the HR above 150 most of the time (or so it seemed, with the overall average HR 150. Much better than yesterday's mosey, but need to push harder on the HR

Aggregate distance March so far

On the bike: 95.63km - well short of the 160+km target for the month. Bike to swimming tomorrow?

Swimming: 8km (should get to ten tomorrow evening)

Running: 66km - on target for the month, but concentrated into two long runs.

Bike trip

Garmin went a bit mad today, failing to record 47km in about 1 hr 50 minutes (average 25.6 km/hr) with HR around 130-140 mostly, so obviously slacking a bit.

Then to the gym: 1km very slowly in pool (without accurate timing and wearing parachute pants.

Relaxed swim, and two leaden runs

2.2 km around Aberdeen, and 6.8 km around Whitehill (Tuesday and Saturday respectively). Around 5'45"/km.


1 km swim (very slow), after a session with Lyn

Chapel of Garioch 1/2 Marathon

Official time: 1hr 56'35", which is 58 seconds slower than last year. About 3 seconds per kilometre. What went wrong? Not sure yet, although I could have done with more longer runs beforehand.

I lumped my way all the way up Dubstone hill, and didn't stop at water stations (except the last one), this time, which means average moving speed was lower. Hmm

Lyn doesn't believe in tapering

2.27 km at 11 and 11.5 km/hr; gradients 2 and 4. minute by minute. Gradient intervals.

Then 1km swimming, slow, but trying unsuccessfully for stroke length

Moseyish cycle

39.63km up to Chapel of Garioch, completing the 1/2M loop, then back to Kemnay and home on the main road. Average speed 23.1km/hr, which was fine as I wasn't even trying to push.

Lovely lovely spring day, though

Last long run before half marathon

10.01km on the hilly part of the 1/2M course - 5'34"/km, including some shameful slacking (walking) at around 15 minutes.

Should do better on race day, as there's a nice long flat section to start

Tempo swim (with hat)

2km in 40'14" (disappointing, especially as I thought the hat would speed things up). ON track until 50 lengths, then it went to rats

Tough session in the gym

First 800m on the treadmill, reclaibrating the footpad.

Then 4,200 m, to make a total of 5km, in 27'45" - average speed 5'33"/km.

Then Lyn put me on the rower (2km in 7'49"), and then two constant output 2km drag races on the bikes - so a total of 4km cycling too.

Gym session - intervals again

5km on the bike in a little under 10 minutes.

Then the killer intervals: 1 km at 12.5km/hr, 2 minute walk, 1 km at 13.5 km/hr, 2 minute walk, 1 km at 14.5km/hr, rising to 15 at half way, then 15.5 km/hr then 16 for the last 100m. Killer. Total 3.4km

Last long run before Garioch 1/2M

15km ground out, at only just better than 6'/km (5'57"/km).

Five laps of the dam, then across the rickety bridge to Delab and back. Not much power available, but steady enough.

Cumulative distance - February

Running in February: 65.11km

Cycling in February: 201.22km

Swimming in February: 8.1 km (doesn't include 2km tempo swim 1st March)

YTD:

Running:133.27 km

Cycling:339.37 km

Swimming:16.55 km

Against monthly targets of: 8.33km swimming (120m behind), 166.67km biking (6km ahead) and 62.5km running (8 km ahead)

Tempo run, tempo swim

5km on the treadmill (Wednesday) at 4'56" pr km. Tough one.(February)

2km tempo swim - average better than 20' per km - Personal best (March)

Gym session

1 km swim in the pool 20'20" (back in karmic balance with the universe on swimming)

2.23km in 12 minutes, inclines 2/4 then 3/5 minute by minute. Couldn't do 12 km/hr. No legs

Wobbly legs around Whitehills, then on the bike

6.5 km running around Whitehills at 5'56"/km (5'39" running).

Not very nice.

But better on the bike later: 22.59 km at 28.3km/hr - best for a while on the road bike (but carefully picking unhilly and unwindy route)

Horrible legs around bennachie

Clearly still recovering from Lyn's brutal intervals- no bounce at all. 6.18km at around 7 minutes/km all up. AT least the average moving pace was nearly 6'/km.

Ugh, and I still owe the cosmos 5km running and 1km swimming. But I'm 25km up on the bike.

Swimming

2.25km in the weekly session at David Lloyd. 250km as pre-session warmup; 2km during the hour

Gym times two

First (Wednesday) just a 0.5 km mini warm up before an arms and upper body session with Lyn.

Then (Thursday) a touch intervals session, with 3 x 1 km at 12.5km/hr, 13.5 km/hr and 14.5km/hr, with 2 minutes walking in between each km. Haven't seen my HR up at 178 for a while!

And swimming tonight.

Long slow bike, on sunny but cold day

65.7 km (Lords Throat to Bridge of Alford, then back to Dunecht, Echt, Dunecht and then back via Castle Fraser and Kemnay. Average speed 24.1km/hr

Mini triathlon in the gym

1km swim in 19'43" - which i think is a PB

Then 5km on the bike at level 13 to 15, but probably levels were too easy

Then 3km on the treadmill, at pace better than 12km/hr

Transitions not really important, as not trying to do these too fast

Edinburgh morning run

4.86 km around Edinburgh, at 5'27". Time 26'28"

Gym session

2km at 12 km.hr on the treadmill, at gradients up to 5%

35km on the bike, then 6km running

A sort of brick (with a big interval).

35 km to Bridge of Alford via Lord's Throat, and then back on the main road. Second half miles quicker as probably minor tailwind, and in a hurry to get home

Then 6km running and walking at Whitehills with the dog.

Rickety bridge

6.34km at 5'21" per km, which I suppose is good, as it felt awful. Perhaps last night's prosecco wasn't completely helpful!

Gym session

6km at 12km/hr, and then 2km in the pool, 1.5km at nearly 20min/km.

Tired now

Gym sort-of brick

2km warming up on treadmill at 11km/hr

16.7km on the gym bike in 30 minutes

then 1km at 12km/hr or better on the treadmill (but no more)

Brief treadmill session on Saturday, snowy MTB on Sunday

3 km at slightly better than 12 km/hr on the treadmill (although Garmin recorded 15'18", which was on the low side)

Then a 23.86km snowy MTB ride up the Glen, past Pitfichie and to Whitehills and back via Pitmunie. Average speed 14.1km/hr (14.3 km/hr moving speed)

Another gym session

2 km at 11km/hr to warm up

Then 30 minutes on the static bike, covering 5.95km

Then the triathlon swimming club - 1850 m in the hour, with plenty of kicks and drills

Gym brick

30 minutes on the static bike (16.35km at level 13), then 5 km on the treadmill at 12.0km/hr

Monthly totals - January

Swimming: 8.45km, in 7 swims, including 2 3PT sessions

Cycling: 138.15km, including 12.34 on the turbo, and 34.86 on the gym bike, with the balance on the road (6 bike sessions)

Running: 68.16km in 17 runs (11 treadmill, 6 outside)

Against monthly targets of:

8.33km swimming, 166.67km biking and 62.5km running, this isn't too bad for a busy January

Three Peaks session

5.08 km in 25'38" (5'03"/km), and then around 1450m swimming in the pool (with lots of breathing exercises

Friday in the gym

5km tempo run in a whisker under 25', and then 1km in the pool in 21' and change

London bridges

Staying at the Strand Palace, did 5.5 km around a few bridges at an easy pace with Mike. That was Wednesday.

Then onto the turbo trainer on Thursday, where things were horrible. 12.34km in 32 minutes at 22.7km/hr. Arrgh

Gym again

After a weekend of wingeing, I went to the gym for a bike ride. 2km warmup at 11km/hr, then 55 minutes on the bike at level 13, which it thought was 30km (but was probably 25 in real life), and then a 3km brick to loosen off at 11-12 km/hr

With a rough throat, I was pleased to get anything done!

Gym again

2km in the pool in 43'36" (21'15" first 1 km, 22'17" second 1km), then a muscly session with Lyn, including a 2km warmup at 12km/hr at 0-5% incline

Gym treadmill

2.18km on the treadmill, at around 11km/hr. Incline between 2 and 4 - no fun, as tired legs.

Yuck

London Trip

Two runs in London


10.01 km around Newington Green and Islington, average moving pace 5'22"

Then a very nice dinner at North Road, which explains...

Then, with a slightly furry head, 6.2 km around the Heath, VERY slowly with Natasha, Philip and Judith. Average moving pace 6.'49"

But Added 16.2km over the weekend

More gym fun

Three 1 km runs, with 3 minutes walking recovery

First: 13.0 km/hr

Second: 13.5 km/hr

Third 14.0 increasing to 14.5, 15.0 and 15.5 km/hr

Haven't seen my heart rate at 179 for a very long time!

Training, training

Two sessions with Lyn in two days, but only 2km added to the total (albeit at 12km/hr and gradients up to 5%.

And another 250km swimming tonight - 5'15" - not fast enough, and didn't really feel the lats working today. But tired after gym session (is my excuse)

I've decided to capture biking in gym as "recumbent cycling", whereas turbo training will be "indoor cycling".

Three Peaks starts again

5.12 km around Inverurie, at 5'28"/km, and then 1.75km in the pool in a series of moderate pace and 1 in 4 lengths a sprint

Airbrick (that's a brick with a small gap in it)

50km on the bike (actually 49.08 after an abortive 800m when I'd forgotten my shoe covers), at an average moving speed of 25.3km/hr. Not very quick, and virtually no wind (but some rain towards the end). Didn't feel I was pushing very hard.

Then long enough at home to change shoes, tracksuit bottoms and collect the dog, and off to Whitehills for 5.2km at just over 6'00"/km (moving speed - with lots of walking and rests). Going to have to work on these bricks.

Gym again

5.15 km at 11km/hr on the treadmill (although the Garmin was a bit less generous on distance and speed), then a 1km swim slightly faster than yesterday

First swim

After a toughish session with Lyn (with lots of arms and shoulders work), a very leisurely 1km swim in 23'5"

Warm up for tennis

2km (according to the Garmin - but 2.15 according to the machine and the Nike + - despite recent calibration. Must try another calibration.

Pace of 11km/hr steady - just a warm up after all (and legs a bit flat after yesterday)

And we're off (for 2012)

Cycling: 41.01km in 1hr40'45" - average speed 24.4km/hr. Slow, but a reasonably hilly route, and at least the average speed when not climbing was good.

Bennachie pilgrimage

The usual new year trip up Bennachie - 4.5km, and 300m of ascent (and descent). Walking the dog, but still up and down in just under 1.5 hours